- 1 How To Fall Asleep Fast – For Kids
- 2 Useful Tips And Hints On How To Help You Child Fall Asleep At Night
- 3 How To Fall Asleep Fast When You Are Not Tired Enough
- 4 Mattresses That Help You Fall Asleep Fast
- 5 How To Choose The Right Mattress To Help You Sleep At Night?
- 6 Conclusion
- 7 Sleeping Remedies
- 8 Useful Tips To Fall Asleep Fast
How To Fall Asleep Fast – For Kids
A very common misconception these days is that insomnia, a condition that affects tens of millions of people worldwide, affects only adults. Children can suffer from this bothersome sleep disorder as well, especially since these days, kids are exposed to almost the same levels of stress as adults. In order to help your child fall asleep faster and to prevent mid-sleep awakenings, it is important to firstly understand the underlying cause of your child’s insomnia.
What Triggers Insomnia In Children? Understanding The Causes And Addressing The Problem, Not The Effect
Kids have trouble falling asleep for a series of different reasons, and it often happens that major life changes are the most common reason. When the parents get divorced or the child is moved to a new school, the little one needs a lot of time to adjust to the new environment – same applies when the family changes residence.
A major change in the child’s life can and certainly will take its toll on the little one’s sleeping parent, but fortunately this is only a temporary matter that often resolves by itself. Just like adults, children also feel the most vulnerable during the night, when they lay in bed and their mind starts to wander. This is why it is of utmost importance for parents to address the insomnia of their children as soon as they notice it.
On the other hand, it is not uncommon for children to stay awake at night simply because their sleeping environment does not feel comfortable enough – this particularly happens during the winter and summer, when the temperatures either escalate or drop very quickly.
That being said, your child’s insomnia can be easily treated by simply making the kid’s bedroom and bed as sleeping-friendly as possible. Make sure the temperature is right and that the little one has a regular sleeping schedule, which means that he should go to bed around the same hour, every night.
Bedtime fears, such as nightmares, are yet another very common cause of insomnia amongst children. Although this commonly occurs in young children aged 5 or younger, bedtime fears can haunt older children or even teenagers as well.
Children are notoriously afraid of the dark, and their imagination sky-rockets whenever they hear a noise or see something strange. This is why it is highly recommended to leave the lights on during the night, on the hallway. On the other hand, there are many special lamps with dim lights that parents can buy – they work like magic and bedtime fears fade away in a instant.
Nightmares are anything but uncommon amongst children these days, and that is perfectly understandable given the fact that the little ones have almost unrestrained access to violent movies and computer games. A child’s mind is incredibly active, especially during the night time, and if your little one has experienced nightmares lately, then addressing his or her insomnia can turn out to be a very challenging task. While sleeping in your bed for one or two nights can certainly helps, it is important to do something before the child gets accustomed to your presence.
Last, but certainly not least, worries and stress are yet another major cause for insomnia amongst children. Just like adults, who often worry about paying the rent and the bills or different job-related things, children also have many school-related activities and chores they worry about. This is why it is not surprising why the little ones often feel overwhelmed, and this takes its toll on their night’s sleep.
Useful Tips And Hints On How To Help You Child Fall Asleep At Night
As a parent, it is perfectly normal and natural to be worried about your child’s well-being and school performance when he is not getting a satisfactory, restful night’s sleep. This is why doctors and sleep experts have provided us with a list of efficient and cost-effective tips and hints that will help your child fall asleep faster at night, and stay asleep until morning.
1. Avoid Late-Night Meals And Caffeinated Drinks
This is actually one of the most common culprits behind insomnia amongst children. Kids may get hungry right before bedtime, and the worst thing you can do as a parent Is to feed your child consistent meals right before putting the little one to bed. Also, it is highly recommended to avoid drinks that are rich in caffeine, such as Coca Cola or ice tea, as they will only act as stimulants that will keep the little one alert, and will ruin all your efforts.
2. Make The Little One Feel Safe
If the little one feels safe and sound right before going to bed, then the chances are that he or she will have no problem falling asleep. It is also recommended to set a strict bedtime routine and to stick to it night after night – this way, the child will be able to efficiently “split” his energy supply throughout the day. Also, tell the kid at least half an hour when it is time for bed, so that he will get used to the idea.
3. Avoid Any Stimulating Activities Before Bed
Another common mistakes nannies and parents tend to do before putting their children to bed is that they try to “exhaust” them by playing with them, hoping that this will consume their extra energy and hoping them to fall asleep faster and easier than they normally would. This is entirely wrong, as a kid’s brain is very easy to stimulate and once it is stimulated through gaming or story-telling, it will remain alert for at least 60 more minutes.
4. Avoid Horror Stories Or Movies
This may seem as a no-brainer, but as mentioned above, nowadays children tend to have full access to Internet and TV, making it almost impossible for them to avoid scary movies or TV-shows. This will only feed their bedtime fears and fuel their nightmares, and this is undoubtedly a recipe for disaster.
5. Make Sure The Child’s Room Is As Sleep-Friendly As Possible
As mentioned earlier, one of the most common reasons why children have a very hard time falling asleep sometimes is because their room is simply not comfortable enough. The temperature must be optimal for sleeping, and there must be no temptation around the bed that may draw the attention of your child. Also, while it is true that blankets and toys may help the little ones fall asleep, they can sometimes have the exact opposite effects as they can restrict the movement and increase the temperature inside the bed.
6. Reward Your Child
It is a known fact that children’s reward system is very well-developed, and for a good reason. These days, children must be stimulated to do anything, from taking out the garbage and doing their daily chores around the home to going to bed and sleeping undisturbed until morning.
That being said, try to find something your child truly likes or wants, and you can reward him or her for “irreproachable behavior”. For instance, it is a known fact that children love board games and toys, and if this applies to your child as well, then make sure to tell him that he will get the toy he has been craving for, provided that he listens to you and goes to sleep around the same hour every day.
You do not have to wait for a special occasion or holiday to treat your child to a small reward – this will certainly motivate him and make him listen to you in the long run. It’s a win-win on both sides!
7. Teach The Little One How To Use Peaceful Mind Exercises
It may sound like a classic cliché, but peaceful mind exercises such as counting sheep right before bedtime can help both adults and children alike. The mechanism of action is very simple: these small and seemingly useless mind games help you stop focusing on your daily worries and concerns, and focus on a very simple action that does not particularly stimulate your brain, such as counting. Actions like counting or breathing come naturally for most of us, and they have a relaxing and soothing effect.
8. Help Your Child Overcome His Fears
If your child has certain bedtime fears (and they all do, at least until they reach a certain age), the make sure the little one knows you are there to give him a helping hand whenever needed. That being said, your child could sometimes use some tools that will help him overcome his fear, no matter if he has a night time fear or a fear or closets from where a monster can pop out at any time.
It can be a simple homemade tool like a flashlight or a stuffed animal (ideally a teddy bear) that the little one will see as his own, personal protector. These small things have an extraordinary benefit, as they offer your child the mental comfort and the safety they need at night.
9. Don’t Allow Pets Near The Child’s Bed At Night
Pets are adorable and they can certainly help the child develop essential personality traits during they day, but they are a big “no-no” when it comes to bedtime, for two reasons.
Firstly, the pet can keep the little one alert, as both pets and children are full of energy and they are always up for some play.Secondly, if the child already has some bedtime fears that he is struggling to overcome, having a pet dog or cat sneaking around at night is certainly not going to help him do that.
How To Fall Asleep Fast When You Are Not Tired Enough
It has happened to all of us many times throughout our lives to simply lay our heads onto the pillow and fail to sleep. This happens when you are either too tired that your brain cannot “shut itself down”, or when you are still too energetic to fall asleep. When that happens, we tend to toss and turn around in bed, and it often takes several hours until we finally fall asleep.
There are many homemade remedies, tricks and tips that can help you relax your body and mind and simply “invite” sleep, and for those who suffer from chronic insomnia, prescription sleeping pills are often regarded as a last resort measure. However, there are several things that you can do when you are not tired enough to fall asleep, and here is a deeper insight into these useful tips:
1. Inhale Through Just One Nostril
This is a century-old trick used by those who cannot fall asleep, and although nobody knows precisely how this works, you will fall asleep before you even know it. The trick is to inhale through only one nostril of your choice – this is a widely used relaxation technique that will relieve pressure and help you relax. This tricks works pretty much like holding your breath when you experience hiccups.
2. Relax Your Muscles
When it comes to relaxation and letting off some steam, it is important to say that you can enjoy some muscle relaxing exercises without even having to get out of bed. In most cases, when we are not tired enough to fall asleep our body muscles are still active and tightened – this is why it is important to gently squeeze your muscles and relax them.
By alternatively contracting the muscles in your legs, thighs, buttocks and abdomen, your body will slowly start to relax and you will fall asleep within minutes. The trick is not to think about these exercises too much and to simply let them work their magic on you.
3. Deep Breathing Always Helps
Breathing exercises come in handy for everything: Yoga instructors always encourage their students to breathe as much and as deeply as they can in order to relax, while fitness instructors and personal trainers always emphasize on the importance of correct breathing for weight loss.
Breathing sounds like something we do instinctively, yet very few of us actually breathe like we are supposed to. Breathing exercises will help you fall asleep – all you need to do is to synch your breaths, from very deep to shallow breaths until your breathing comes back to normal. Your body will instantly take it from there!
4. Jot Down All Your Worries
Most of the time, we have a hard time falling asleep not because we are not tired enough, but because we have so many things on our mind that our brain simply cannot get disconnected from these daily worries. When that happens, it is of utmost importance to simply jot down all your worries – this will certainly help you take them off your mind, even if it is just for on evening.
At the same time, it is important to try and clear your mind naturally. Has it ever happened to you to experience recurring thoughts that seem to come back only around a specific hour? Have you ever tried to simply clear your mind of every single thought, yet they seem to bounce back to you every single time? Try to “clean” everything repeatedly, until you feel surrounded with serenity and calmness.
5. Visualization Meditation Never Fails
Over the years, people have tried and discovered many different types of meditation, and different people have a different way to relax. However, if there is one “generally applicable” method of meditation that works like a charm for everybody, that is undoubtedly the visualization meditation.
In a nutshell, this involves imagining an environment that appeals to you so much that it simply induces sleep. It can be either a place you have visited in the past, or just a location that you have always wanted to see. It can be a holiday destination, a breath-taking waterfall or a beautiful house in the middle of the nature – it is entirely up to you, as long as you do your best to visualize something that relaxes you and helps you fall asleep.
6. Try Some Eyeball Exercises
Believe it or not, there are some mild exercises that you can do with your eyeballs. The mechanism of action is very simple, as your purpose is to get your eyes to feel so tired that your body is “tricked” into believing it is tired.
When that happens, it start to release melatonin, the natural sleepy hormone that is responsible for inducing sleep. This works every time – all you need to do is to close your eyes and to simply roll the eyeballs either up and down or in a circular motion, for a few times.
7. Consider Self-Presopuncture
Presopuncture is a technique that belongs to the same family as reflexotherapy or acupuncture. Simply put, this is a century-old technique that has been used for alleviating a series of aches, pains and symptoms, and that is believed to be highly efficient for inducing sleep as well.
The reason why presopuncture may come in handy and help you fall asleep when you are not tired is because it induces a sense of calm, promoting serenity, relaxation and overall bliss. The theory says that if you press hard and long enough on special points in your body, it will react accordingly.
One of these points is located right between your eyebrows, on top of your nose bridge. If you place your thumb there and you press gently yet firmly at the same time, you will instantly become relaxed. This is a cost-effective, natural and side effect-free way to induce sleep, and the great news is that you only need to press for 30 seconds to see the results.
8. Kill The Lights!
One of the easiest, fastest and most efficient things that you can do in order to fall asleep quickly even when you are not tired enough is to simply turn off all the lights around your home. It is a known fact that people have a difficult time falling asleep with the lights on, as our bodies are genetically programmed to release melatonin only when darkness is detected. If you use to sleep with your lights on, then this may be the main reason why you experience insomnia.
Sleeping with the lights on stimulates the natural production of cortisol, one of the many natural hormones that are produced by the body. The difference between cortisol and melatonin is that while the latter is responsible for inducing sleep and helping your body relax and de-stress itself, cortisol has the opposite effect, acting like caffeine and keeping it focused and alert.
On the other hand, if you need to keep the lights on for whatever reason (for instance, you may have to keep the lights on along the hallway if you have a child who is afraid of the dark), then at least make sure to invest in a high-quality face mask that will shield your eyes from the light. While sleeping with the mask on is not as comfortable and as efficient as sleeping with the lights off, this is still a good alternative.
9. Keep All Your Electronics At Bay
This is one of the most important things you can do to fall asleep when you are simply not tired enough. That being said, make sure to keep your computer, laptop, tablet or smart phone as away from the bed as you possibly can, otherwise you will certainly be tempted to navigate online, and this will do you more harm than good. Besides this, using electronic devices like this will also impact the overall length and quality of your night’s sleep.
10. Try Some Soothing Music
Never underestimate the power of soothing music playing silently in the background! Ideally, you should choose either some ambient music or some classical music, and you must make sure that the volume is just right. The music has a soothing effect on the body and the mind – some people choose the sound of birds singing in the rainforest, others opt for rain sounds, while others prefer to fall asleep at night listening to Beethoven. Regardless of your choice, this can be a great sleeping aid when you do not feel tired at all.
It is said that reading is the most powerful weapon against ignorance – however, it turns out that reading something (regardless if it is a novel or a fashion magazine) will help you fall asleep at night, as your eyes will become tired and they will slowly tend to close by themselves. Besides this, reading can also have a great and long-lasting therapeutic effect on the body, as it will relieve stress quickly and efficiently.
12. Try Some Exercises
Although exercises before bed are not recommended, working out throughout the day will certainly help you exhaust yourself and “empty your batteries”. This aspect is particularly important if you have had a hectic sleeping schedule until now, and you are trying to fall asleep around the same hour every night. Although it will take a while until your body gets used to it, working out will certainly come in handy for depleting your energy reserves.
13. Increase Your Intake Of Foods That Are Rich In Tryptophan
Few people know that there are some foods that are known for their high-quality, intense sleep inducing properties. Tryptophan is an essential amino acid that in addition to ensuring the correct functioning of your body, will also come in handy if you try to fall asleep earlier.
In other words, it is safe to say that tryptophan acts as a natural “sleeping supplement”, and you can find it in a plethora of foods, from soy products, eggs, milk and nuts to sesame seeds, tofu, fish, chicken, cheese and turkey, the latter being particularly rich in this valuable amino acid. Tryptophan supplements are widely used as an efficient sleeping aid, but why resort to pills and supplements without giving nature a try first? You may be amazed to see the outstanding long-term results!
14. Drink A Warm Cup Of Tea Or Milk
Most of us have experienced this as children – when we were unable to fall asleep, our parents or grandparents made us a hot cup of either milk or tea right before bed, as warm liquids are known for their natural and efficient sleep-inducing benefits. Warm liquids will calm you down and help you relieve all the stress and tension that you may have accumulated throughout the day, not to mention that they will also keep your body hydrated throughout the night, thus preventing mid-sleep awakenings caused by thirst.
If you have decided to opt for a herbal tea, make sure to opt for either fruit tea or chamomile tea, and to avoid green or black tea at all costs. Black tea has almost the same caffeine content as coffee, which will have the opposite effect and keep you up at night. Also, make sure to limit your liquid intake to no more than one cup of warm liquid, otherwise you risk to wake up in the middle of the night and go to the bathroom, which may interfere with your night’s sleep after that.
15. Be Careful What You Eat For Dinner
When it comes to dinner, it is already a known fact that what you eat can make or break your diet and your waistline. Same applies to your nutrient intake – if you give your body a boost of proteins, calories and carbs, it will most likely keep you up at night simply because your body will have all this energy, and it will send signals to help you consume it.
That being said, it is highly recommended to opt for very light meals, ideally meals that consist mainly of fruits and vegetables, if you are trying to achieve a good and restful night’s sleep. Try to avoid high-fat meals at all costs, as they will only make your body (and your digestive system in particular) work at full potential.
In addition to this, make sure to avoid spices and very seasoned food, as it is a known fact that garlic and hot peppers will trigger heartburn, which will keep you awake even if you are very tired and you could fall asleep in an instant.
16. See A Professional
This should be considered a last resort measure, only after you have tried all the other methods described above and none of them turned out to be efficient enough to help you sleep. If you have a hard time falling asleep and you feel that you are simply not tired enough, you may be suffering from chronic insomnia, which may require a medical treatment with sleeping pills.
Sleep is crucial – it is then when our bodies purges all the toxins and recharges itself for a brand new day. Adults are advised to get around seven to eight hours of continuous sleep per night in order to function properly, and sleep deprivation can wreak havoc on your physical and mental health, in the long run. However, sleeping pills must also be used with extreme caution, as they can be addictive at times.
Mattresses That Help You Fall Asleep Fast
Having problems falling asleep at night is anything but uncommon these days, and it often happens that your bed is the main reason why you have problems drifting away into the Dream Land. That being said, upgrading the comfort of your bed can easily fix this bothersome issue, and the three most important aspects for your overall comfort are your mattress, your sheets and your pillow.
An old mattress tends to hollow or lose its shape over the years, depending on the quality and the type of materials that were used for creating it. How old is your mattress and your sheets? When was the last time you turned your mattress? If your mattress is older than 10 years, then perhaps it is time to consider making a new investment – your comfort and sleep quality certainly deserve every last penny!
On the other hand, you pillows and your sheets are equally important – it is pointless to invest in a comfortable mattress if your pillow and sheets do not rise to your expectations. The thread count of your sheets often happens to be a great indicator of their quality – the higher the thread count, the more comfortable the sheets.
1. The Brentwood Intrigue Quilted Innerspring Mattress
Made by Brentwood Well-Being in the United States of America, this quilted innerspring mattress measures 7 inches in thickness and it is available in a twin size. Specifically created to address some of the most common sleeping problems, this cozy and comfortable mattress features state of the art, 13.5 gauge tempered steel coils that offer an irreproachable therapeutic support in the long run.
In addition to the high-end innerspring support system, the mattress also features thick layers of insulation around the coils in order to protect them and to add to their efficacy. That, coupled with the plush quilted surface and the added upholstery will undoubtedly ensure a good, long and restful night’s sleep, without any of the bothersome mid-sleep awakenings.
In addition to this, the Brentwood Intrigue Quilted Innerspring Mattress is also designed to offer a truly rejuvenating sleep without releasing any dangerous volatile organic compounds that take their toll on the quality of the indoor air. The mattress is relatively lightweight and space-effective, it comes with an affordable price tag and it undoubtedly offers a great value for the money.
The mattress is designed to fit perfectly a fully assembled box foundation, and it also aims to meet all the federal flammability standards 16 CFR 1633. Regarding the specifications of the mattress, it must be said that it measures 75 inches in length, 38 inches in width and 7 inches in thickness. Moreover, the mattress also comes with a one year limited warranty provided by the manufacturer.
Pros And Cons
Just like any other mattress available on the market, this quilted innerspring mattress by Brentwood also has its own advantages and disadvantages, and one of them is that it is very affordable, offering an outstanding support and comfort for the money. Moreover, the mattress is also very easy to handle and to install, and the set up is fairly easy.
The only downside is that the mattress can be slightly thinner than what some people would expect, and this can take its toll on the overall performance of the mattress in the long run. It is a known fact that innerspring mattresses may not be as effective as memory foam mattresses or 100% natural rubber mattresses, and if they are not sufficiently padded, then the user may feel the springs.
2. The Ultimate Dreams Queen Eurotop Latex Mattress
This Eurotop latex mattress comes in a generous queen size and it is made by Dreamfoam Bedding. The mattress measures 12 inches in thickness, it is entirely made from natural rubber and it also comes with a zippered cover made entirely from bamboo fibers. This mattress can be easily adjusted to the desires and specifications of each buyer in terms of mattress firmness.
Moreover, the product features a three-inch thick layer of natural, high-quality and very durable Talalay latex foam that is particularly useful for those who have a hard time falling asleep at night. This state of the art foam is designed to instantly mold around the contour of your body, offering unparalleled support and an exceptional pressure point relief and orthopedic/therapeutic support.
The quilted bamboo cover is entirely made of high-quality, natural and biodegradable bamboo fibers, and it also features a 1.5-inch thick super soft reflex foam. The mattress has a convoluted base foam layer that is high density and that measures 8 inches in thickness – this base also adds to the usability and comfort of the mattress, given the fact that this dense layer keeps the mattress fully breathable and ensures an unparalleled airflow.
Moreover, the natural Talalay mattress is also a great choice for those who not only suffer from insomnia, but who also suffer from severe allergies at the same time. That being said, both the mattress and the cover are hypoallergenic, and the zippered bamboo cover can be easily removed and washed whenever needed, thanks to its zipper.
The mattress is entirely made in the United States of America, it can be custom tailored to the preferences of each buyer and it is also naturally antimicrobial, highly resistant to dust mites and hypoallergenic at the same time.
A Closer Look At The Main Benefits Of The Eurotop Latex Mattress
One of the most notable benefits of the Eurotop Latex Mattress by Dreamfoam Bedding is the fact that the mattress comes with customizable levels of firmness, according to the preferences and the personal requirements of each customer. Moreover, the natural latex mattress features a lot more benefits than innespring mattresses, it perfectly conforms to the shape of the user and it also offers an outstanding core support and efficient pressure point relief.
The mattress comes with a plethora of useful features, and the high density, resilient base foam that has a 2.35 pound high density is only one of them. The mattress’ cover is interchangeable, it is naturally resistant to dust mites and microbes and it is design to hols its shape and properties over the years.
The mattress is very cool and highly breathable, this is why it is particularly useful for those who have a difficult time falling asleep at night, even though they are tired. The only downside of the mattress, in spite of being very comfortable and feature-rich, is the fact that it is slightly more expensive than its gel and memory foam or innerspring mattresses, given the high content of natural Talalay rubber of the highest quality.
3. The Dreamfoam Bedding Customizable Mattress
Available in a queen size, this is a generous 12 in 1 customizable mattress by Dreamfoam Bedding that can come in handy for those who suffer from mild insomnia and who need 30 minutes or more to fall asleep at night. There are many different underlying causes that can trigger insomnia, from an uncomfortable sleeping environment that is either too hot or too cold, to a mattress that retains heat and moisture and puts pressure on the joints and bony parts of the body, such as the hips or the tailbone.
Fortunately, this will no longer be the case with the customizable mattress by Dreamfoam Bedding, which is designed to offer an highly individualized support and a superior degree of comfort to its user. The mattress is cost-effective and feature-rich, it instantly molds around the shape of your body, it keeps your body cool during the warm summer nights and warm during the cold winters, and it is also very breathable, thus suitable for sleepers who sweat a lot.
The mattress is so comfortable that it simply “invites” the user to sleep without too much effort. Lightweight and very durable over the years, the mattress offers the perfect sleeping surface and it can be used either by individual sleepers or by coupled, given the fact that its movement transfer is second to none.
The mattress also varies in terms of comfort anywhere from medium-firm to ultra soft, it allows you to easily unzip it and it also comes with an exquisite coloring system that is currently pending pattern. The mattress can be used either for the guest room occasionally, or it can be used in the bedroom on a daily basis – it will offer the same unmatchable level of sleeping comfort, night after night, for years to come.
When it comes to the most notable benefits of the mattress, its customizable layers are certainly one of its strong points. Very few mattresses on the market are so easy to customize as the DreamFoam Bedding customizable mattress which, in the end, is called “customizable” for a good reason.
The mechanism of action is fairly simple and straightforward, as the user must find the perfect layer combination that matches their sleeping pattern, and they get to choose the thickness, type and amount of layers. This aspect is very important for users who suffer from insomnia, as nobody understands their perfect sleeping environment better than they do.
Based on their preferred sleeping position, their estimated body weight range as well as their body type, the user can choose to individually create their own flexible sleeping mattress. This product comes with an intuitive cover that can be effortlessly unzipped within minutes, and the user can shift the layers as he pleases, thus enjoying unparalleled comfort and support.
This 12-in-1 mattress is made entirely in the United States of America, and it is very reasonably priced, keeping in mind its numerous features and benefits.
The mattress is made from poly foam that is carefully inspected and certified by the reputable CertiPUR-US, which means that it is environmentally friendly and it has managed to rise to some of the most rigorous standards of quality in the field. The mattress has been tested not only for content and environmental stewardship, but also for its overall amount of indoor emissions and physical performance.
The mattress measures 11 inches in thickness, and it comes with 12 different foam combinations that virtually allow you to achieve just about any comfort level. This unique mattress by Dreamfoam Bedding is part of the next-gen dual sided mattresses that are widely known for their unparalleled durability and unmatchable comfort, support as well as pressure point relief.
4. The Ultimate Dreams Supreme Gel Memory Foam Mattress
Also made by Dreamfoam Bedding, the Ultimate Dreams Supreme Gel Memory Foam Mattress is available in a queen size, and it represents the ideal combination between unparalleled support and a very high degree of comfort and softness – this is precisely the reason why this mattress is particularly popular amongst those who suffer from insomnia and who need one or more hours to fall asleep at night.
That being said, this mattress features layers of top notch memory foam designed to offer the best pressure point relief, while also offering sufficient body support, for a long and restful night’s sleep. The mattress comes with a reasonable price tag, and it measures 12 inches in thick with one comfort level. This mattress is a firm, gel memory foam product that is designed to last in the long run.
The mattress features an advanced three layer construction designed for the ultimate comfort, as well as for insuring a deep sleep. It often happens that people do not get a truly deep and refreshing night’s sleep, but fortunately this mattress and its exquisite combination of foams and gel will satisfy the sleeping needs of even the most demanding customers.
The top layer measures 1.5 inches in thickness and it features a thick, four-pound gel memory foam. The second layer measures 2.5 inches in thickness and it is made of a 4lb density memory foam, while the base layer is made of premium base foam and it measures 8 inches in thickness, thus being responsible for the overall support level offered by the mattress.
5. The Brentwood Gel Infused High Density Memory Foam Mattress
This memory by Brentwood measures 9 inches in thickness and it is 100% made from CertiPUR-US certified foam, in the United States of America. The mattress is made of a triple layer of foam which guarantees a superior comfort and support, it comes with a natural bamboo cover and it also has a 25-year limited warranty provided by the manufacturer.
The mattress is available in a queen size and it measures 80 inches in length and 60 inches in width, it offers a firm or a medium-firm level of comfort and it is specifically designed to offer a reliable, efficient and high-quality pressure point relief. As mentioned above, the mattress features three distinct layers of material, and the first one is a two-inch thick gel infused layer of comfort foam that automatically adjust itself to the shape of your body.
The mattress is designed to keep your body cool and properly aligned all the time, and part of this performance is due to the two-inch thick ventilated cool airflow layer that allows the mattress to breathe all the time. The all-natural bamboo fiber zippered cover can be easily removed and washed, it is hypoallergenic and it is very pleasant to the touch.
The memory foam used for making the Brentwood 9-Inch gel infused memory foam mattress features an advanced open cell technology that is designed to increase the air flow in the mattress and to keep the surface of the mattress cool throughout the hottest summer nights. Also, the mattress specifically appeals to those who want an all-natural product, given the fact that it does not contain any lead or mercury, neither does it have any ozone depleters or forbidden phthalates that can cause you harm.
The mattress is very easy to assemble and it can be used immediately after unpacking. The mattress is designed to meet all the federal flammability standard 16 CFR 1633 laws that apply at the moment, it is durable and long-lasting and it also offers a high-quality support for your body, due to its advanced therapeutic support base made from support foam that measures 5 inches in thickness.
The memory foam alone would not provide you with as many benefits as the cool gel infused memory foam, such as this one. In a nutshell, this mattress is infused with millions of particles of cool gel that are directly inserted into the high density memory foam layer, and that keep it cool and comfortable all the time.
The mattress is also designed to offer an efficient pressure point relief and to reduce the frequency of tossing and turning that occurs during the night, as well as to eliminate any and all motion transfer that may occur. Last, but not least, the product is also naturally resistant not only to dust mites and microbes, but also to mold and mildew – it is hypoallergenic and it is the perfect choice for people with very sensitive skin.
How To Choose The Right Mattress To Help You Sleep At Night?
Mattresses have certainly evolved a lot over the years, and the modern mattresses are feature-rich, they are cooler to the touch, they have an outstanding performance and durability and they are also made from luxurious, elegant materials that are soft and that retain their qualities even after prolonged use.
Different people have different sleeping requirements, and choosing a mattress that best fits yours is an aspect of vital importance if you want to get a good and restful night’s sleep, otherwise your body may be unable to recharge itself properly and this means that you have already missed the start for the next day! That being said, here are several useful tips and hints that should come in handy whenever you want to invest in a good new mattress:
1. Pay Attention To The Cushioning Of The Mattress
The cushioning of the mattress can determine its overall quality and performance, and for a good reason. In a nutshell, the cushioning is determined by the top layer of the mattress, the one that the user comes into direct contact with. The top layer is made from a plethora of materials that range anywhere from cool gel infused memory foam to wool, cotton, bamboo fibers and a variety of other natural and eco-friendly materials. It is highly recommended to opt for an entirely organic materials, especially if you suffer from allergies and you want to stay on the safe side.
Given the fact that we spend approximately one third of our lives sleeping, it is very important to pay extra attention when choosing the mattress. It must be neither too soft, as otherwise it will create that “sinking in” impression, neither too hard as it will put too much stress on your pressure points and cause intense back aches. It is recommended to opt for a mattress that is specifically designed to whisk away all the moisture from the body – this is usually possible with the help of natural and organic materials.
2. Choose The Right Level Of Firmness For Your Future Mattress
A very common misconception these days is that when it comes to choosing the right level of firmness for your mattress, all you need to think about is your personal comfort. A soft mattress is not always the best, as this can lead to intense back pain, shoulder pain and neck pain, not to mention that the lack of efficient and even support of the body weight also triggers muscle stiffness throughout the night, and this will in turn lead to tossing and turning.
If you suffer from insomnia already and you find it difficult to create the perfect sleeping environment for yourself, then make sure to choose an optimal, medium-firm or medium-soft level of comfort, ideally somewhere at the intersection between squishy and rock hard. Also, make sure to try the mattress before buying it, just to make sure that it can efficiently mold around your body shape.
3. Decide On The Type Of Mattress That Appeals To You The Most
It is a known fact that mattresses come in different shapes, sizes and materials, and their inner mechanism of action is what determines their durability and overall performance, to a certain extent. The innerspring mattresses were the first ones ever designed, and they feature rows of tempered steel coils that are located right between layers of insulation and padding, designed to prevent the user from feeling the coils when lying down on the mattress.
Innerspring mattresses tend to be cheaper than polyurethane foam mattresses or gel infused memory foam, and they also last approximately twice longer than they do. However, finding the light level of support for somebody who suffers from insomnia can be very challenging with such a mattress – in that case, foam mattresses may be the best choice, especially since they allow you to tailor and customize the level of firmness according to your own personal needs and preferences.
Memory foam mattresses, especially those that have been previously infused with millions of gel particles, tend to be considerably cooler and more breathable than the innerspring mattresses. On the other hand, waterbeds and air beds are a good temporary bedding solution as well, although they are certainly not everybody’s cup of tea these days.
4. Decide On The Right Size
Deciding on the right size for your mattress can be at least as challenging as deciding on the type of mattress, the material it is made from or the level of comfort that it provides. There are several aspects that you need to keep in mind when making your decision, and the size of your bed frame is certainly one of the most important ones.
Generally speaking, the bigger the mattress, the better is for the sleeper as you can move and turn around unrestrained, without worrying that you may fell off the bed. On average, people tend to turn around 20 times a night until they find their right position, and this can be particularly bothersome if you have a sleeping partner who is disturbed by your constant movement. This is why it is highly recommended to opt for a queen, king or even a California King size mattress if you can afford it, as they are generously spaced and they can minimize the overall transfer movement.
To sum it all up, your mattress can have a major impact on the quality of your night’s sleep, and it is up to you to decide whether it will compliment your night’s sleep and help you relax and wake up rejuvenated, or if it will lead to back pain and sore or stiff muscles.
You do not buy a mattress every day, this is why it is very important to take your time to properly analyze yourself and your sleeping needs beforehand, just to make sure that you have made the right decision. Besides this, one of the greatest benefits of buying a mattress these days is that most manufacturers and sellers offer you a trial period that ranges between 30 and as much as 120 days, just to see whether the mattress you have chosen manages to rise to your expectations. Make sure to make the best out of it!
Insomnia is certainly not a modern problem, as people have been trying to fight it for thousands of years. Over the centuries, people have tried everything from roots, seeds and herbs to different relaxation techniques, and they have gathered their wisdom and passed it forward to the next generations.
Now, we know that there are some roots and herbs that are particularly known for their unparalleled sleep inducing benefits, this is why we have incorporated them in teas, essences, essential oils and a plethora of other natural sleep remedies that come in handy when you need them the most.
1. The DoTERRA Serenity
Available in a 15 ml bottle, the DoTERRA Serenity is your best ally in the fight with insomnia. In a nutshell, this is a highly effective and potent supplement that includes different oils, such as vanilla bean, ylang ylang, chamomile or lavender, all of which are known for the fact that they promote relaxation and induce sleep.
The DoTERRA Serenity is a very versatile oil that can be used either topically or as an aromatic diffusion, for aromatherapy. It has a very intense and pleasant smell that will soothe your body, mind and soul and will help you relax after a hard and stressful day. As a matter of fact, its stress-relieving property is the most notable benefit, as DoTERRA is specifically designed for those who live, work or study in highly demanding environments, and who need a reliable help.
This oil is also designed to induce sleep – not only does it address insomnia quickly and naturally, but it also promotes a very restful sleep throughout the entire night. You can use it in conjunction with your aromatherapy set or you can add a few drops of the DoTERRA Serenity oil to your bathroom, and you will be instantly surrounded with the renewing, rejuvenating and calming fragrance.
This unique blend of individual oil is designed to alleviate the signs and symptoms of stress, starting with the bothersome insomnia, and it can turn out to be a better and side effect-free alternative to sleeping pills. The oil can also be applied to the bottom of your feet around bedtime, in order to promote a restful and recharging night’s sleep.
2. The Sundown Natural Strength Melatonin Tablets
It is a known fact that melatonin is the naturally occurring hormone that is responsible for inducing sleep during the night. However, the human body requires darkness in order to naturally produce melatonin, and when light is present, the body produces cortisol instead which keeps it awake. If you are confronting with mild to medium insomnia, then the Sundown Natural Strength Melatonin Tablets may be exactly what you need.
Melatonin supplements are widely used all around the world, as this natural hormone is responsible for regulating the sleep and wake cycle in the brain. Although the human body is genetically programmed to fall asleep during the night and wake up during the day, there may occur some mild disruptions in this sleep and wake cycle – when they do, insomnia starts to set in, and these melatonin supplements can certainly come in handy.
There are many reasons why people suffer from low melatonin levels in their bodies – for instance, insomnia is not uncommon amongst those who have traveled across several time zones and who are currently experiencing a severe jet lag. On the other hand, insomnia can also be triggered by depression, aging or various affective disorders – regardless of the case, a mild melatonin supplement can help you alleviate the symptoms of insomnia and get a good, restful night’s sleep.
Available in the form of 5 mg strong tablets, this natural supplement is recommended for occasional use. If your body’s natural sleeping cycle has been disrupted for any reason and you would like it to get back on track, then this natural melatonin supplement will surely come in handy.
That being said, these 5 mg tablets is the perfect choice for all adults who confront with occasional sleeplessness and who want to resort solely to natural supplements and products, without any added chemicals or additives that can take their toll on their health. This melatonin supplement does not contain any yeast, wheat, gluten, soy, sugar, milk, lactose or preservatives of any kind.
Although sticking to the recommended dosage does not have any potentially dangerous side effects, this natural melatonin supplement must never be used by women who are either pregnant or nursing, as this can interfere with the pregnancy. Also, this supplement must be taken exactly as indicated, and it must never be used by children under 18 years of age.
If you suffer from any condition of any kind or you take any other medications at the moment, then make sure to immediately check with your health care provider before you start taking melatonin supplements, just to make sure that the pills do not interfere with any of the other treatments that you are currently on.
3. The Nature’s Way Valerian Root Capsules
Available in no less than 100 capsules of 530 mg of concentrated valerian root, the Nature’s Way Valerian Root supplement is manufactured and sold by Nature’s Way and it guarantees the natural potency of the valerenic acids that are naturally found in this plant. Valerian root has been used for hundreds of years due to its natural health benefits, and it is known to alleviate mild symptoms of anxiety, depression or insomnia.
The secret lies in the natural relaxing effect of this plant, which acts directly on the nervous system, thus promoting a deep state of relaxation and facilitating the sleeping process. This supplement is specifically designed for those who have a very hectic lifestyle or who work stressful jobs, as it aims to naturally support the body’s ability to fall asleep at night and to recharge itself.
The Valerian root was widely used in the 10th century, and it is currently appreciated as a highly potent natural remedy for insomnia all around the world. That being said, this supplement contains extract of valerian root that is known to act as an all-natural sleep aid. In addition to being highly effective, this natural supplement does not have any side effects whatsoever – however, it is recommended only for short treatment periods.
In addition to addressing insomnia regardless of its cause, the Valerian root capsules have a series of other health benefits that should not be neglected. In a nutshell, this supplement contains 0.1% Valerenic acid that significantly reduces the amount of time you need in order to fall asleep at night, and it also aims to counteract the damaging effects of stress on both the body and the nervous system, as well as to treat anxiety. Moreover, this supplement can also address mild muscular pain.
Simply put, this herbal home remedy contains an extract of the plant that is commonly known as Valeriana Officinalis, and that is widely used in the homeopathic industry. This highly efficient plant can be easily taken orally in the form of capsules such as the ones described here, or it can be brewed as a tea – regardless of each user’s choice, the Valerian root is known to act as a mild natural sedative and to improve the overall quality of sleep at the same time.
The mechanism of action of this rather multi-beneficial natural plant on the body are many, as it acts as a natural neurotransmitter that efficiently relieves all the muscle spasms, thus having a beneficial effect on aches and pains of any kind. Moreover, by soothing the human nervous system, the Valerian root also relieves stress regardless of its source, and it helps the user fall asleep faster and without too much effort, reducing the frequency of mid-sleep awakenings at the same time.
It is precisely its intense and relaxing effect on the nervous system why this Valerian supplement must never be taken during the day, as otherwise it can cause drowsiness.
4. The Celestial Seasonings Chamomile Herbal Tea
Chamomile is widely known for its relaxing and sleep inducing properties, and there is no better treatment for insomnia than this natural herbal tea. Made and sold by Celestial Seasonings, this chamomile herb tea is free of caffeine and it comes in a pack of six packages of 40-count tea bags.
The chamomile natural herbal tea does not have one, but multiple health benefits on the body – it will induce sleep by relieving stress and reducing the anxiety most people who suffer from insomnia experience, it can come in handy for those who suffer from digestion problems and it is also great for relieving muscle spasms, pain and aches. The chamomile herbal tea is particularly beneficial when consumed during the evening.
The tea is all natural and it is made entirely from fine chamomile flowers of the highest quality, and Celestial Seasonings has made a reputation for itself by selling healthful and nature-oriented herbal products such as this one. Offering great value for the money, the chamomile herbal tea can be of great help for people who suffer from mild to medium insomnia or anxiety.
This tea is pure and 100% natural, and the herb has been used for century as an antidote that was widely known for its antibacterial properties and not only. With that in mind, it must be said that the chamomile tea is an outstanding home remedy for insomnia, as it can help you relax both your body and your mind – it contains only natural herbs and flavors, without any additional preservatives or artificial colors of any kind, therefore you can rest assured about the natural character of this herbal tea.
5. The Sleep Mask And Ear Plugs Set By Prime Effects
Sold by Prime Effects, this is a great set designed for those who suffer from sleeping problems, as it targets two of the most common underlying causes of insomnia these days: excessive lighting and bothersome noise. Portable, stylish, elegant and lightweight, this set that consists of an efficient and soft sleep mask and ear plugs is perfect for those who are always on the go, or who want to take occasional naps.
This set is very lightweight, and the sleep mask is specifically designed to block any and all light, thus “tricking” your body into believing that there is night time and it is time to sleep. The set also comes with a wide strap with Velcro, along with a space-effective holder for the earplugs. Made from materials of the highest quality, this Prime Effects set guarantees its efficacy.
The set comes with an elastic strap that is designed to fit perfectly onto the head of the user, it will not interfere with your make-up in any kind, it is very comfortable and durable, and given its lightweight properties, you will even forget you are wearing it.
This is an elegant and unisex set that can be used by both men and women, and given the fact that it easily adjusts to all head sizes, it can be effortlessly used by children as well. The fast and convenient velcro fastener makes it very easy for you to use and adjust the sleep mask, the wide strap is sturdy and comfortable at the same time, and the holders for the ear plugs will make sure that you never lose them.
The set is made from feather light, highly breathable material that will not impact the wearer in any way. It is very portable and easy to carry around with you in your bag, and you can either hand- or machine-wash it whenever it gets dirty. If you take proper care of this set, you can use it for years to come and still enjoy the same high level of quality and performance.
6. The Sleep Fast Melatonin Spray Blend
This is an exquisite and highly beneficial spray blend that contains several distinct ingredients that are widely known for their natural sleep inducing benefits. That being said, the sleep blend features valerian root extract, chamomile, lemon balm, B6 vitamin as well as 5-HTP compound, all of which are naturally calming and that will immediately induce sleep. This is the closest friend and ally for everybody who suffers from insomnia!
This efficient spray blend only features natural ingredient, and it is specifically designed to work a lot faster than sleeping pills. Designed by Tranquility Labs, this spray is widely used by people who travel a lot by plane and who try to counteract the effects of jet lag on sleeping.
In spite of being natural and highly efficient, this natural chamomile and melatonin spray blend is intended to be used only by adults aged 18 or older. Also, all users are highly advised to consult their physician prior to using the spray, especially if they suffer from any chronic conditions that they are currently on treatment for, or if they take any prescription drugs, they are pregnant or nursing.
Specifically designed for people who suffer from insomnia or who only manage to get a very light and restless sleep and who wake up very tired in the morning, this spray blend also contains other sleep inducing ingredients such as Chromium or Vitamin C, the latter being also known for its great benefits for the immune system. It is recommended to stick to the recommended dosage, as adults must take no more than six sprays directly under the tongue, right before they go to bed.
In a nutshell, this is a delicious and natural spray that harnesses the full power of different ingredients that are widely known for their calming herbal properties. Its results are visible within minutes, it tastes delicious and it will be immediately absorbed into the body, due to its effective placement right under the tongue. The Sleep Fast Night Time Spray relies mainly on melatonin, a naturally occurring hormone that is responsible for disrupting sleep whenever the body does not produce it naturally.
The high amount of melatonin found in this Sleep Fast Spray Blend coupled with the 5-HTP ingredient which acts as an efficient substitute for the amino acid tryptophan present in chicken and turkey offers sufficient structural support to the neurotransmitters, thus helping the user fall asleep faster and without too much effort. This is a natural and highly efficient blend that is very easy to transport and discrete – it can be used anytime right before the bed time, and it also comes in handy for regulating your sleeping patterns.
Not only does the spray’s blend absorb a lot faster than the contents of the sleeping spill, but it also comes with a rich and intense pomegranate flavor and it features a plethora of highly potent herbal extracts. The product also comes with a 100% money back guarantee if the product fails to rise to your expectations, and does not help you achieve the restful night’s sleep you are looking for!
7. The Source Naturals L-Tryptophan 500mg Capsules
Made and sold by Source Naturals, this supplement includes 120 capsules of 500mg-strong L-tryptophan, one of the most important amino acids that is responsible for regulating the sleep-wake cycle and ensuring a good, deep and restful night’s sleep. In spite of the fact that the amino acid L-Tryptophan can be naturally found in many foods like eggs, milk, chicken, soy beans or turkey, some people do not manage to provide their body with the natural amount of this amino acid, for a truly relaxing night’s sleep.
That being said, this is where this natural supplement comes in handy and supports the night’s sleep, treating insomnia regardless of what triggered it in the first place. Designed exclusively for adults, this strong L-Tryptophan supplement must always be kept out of the reach or children, and must never be taken by people who take medications like SSRIs or by women who are pregnant, nursing or who intend to become pregnant in the near future.
The capsules must be taken between the meals with fruit juice, and the pills must be stored in a cool and dry place. For the best results, adults who suffer from severe insomnia are advised to take three capsules before bed. The supplement comes with 120 capsules that improve mood and promote relaxation and a deep restful sleep at the same time.
It is known that L-Tryptophan plays a crucial role in the synthesis of serotonin and melatonin, two of the hormones the human body naturally produces and that are responsible with regulating the mood and the sleep and wake cycle. This is precisely the reason why this L-Tryptophan based supplement can elevate the mood, regulate the body’s immune system and support the overall health and correct functioning of the nervous system.
In addition to this, the supplement can also come in handy for those who suffer from different disorders of the digestive system. The supplement only features pure L-Tryphophan and the highest standards of quality and cleanliness are ensured when manufacturing the product. The product is also hypoallergenic, given the fact that it contains no dairy, eggs, starches or any chemicals, artificial colorings or preservatives of any kind.
8. The Sleep Rate Sleep Improvement Kit
Made and sold on Amazon by Sleep Rate, this sleep improvement kit does exactly what it says it does – it is specifically designed to help the user enjoy a deep and restful night’s sleep, so that he will wake up refreshed and rejuvenated in the morning.
The mechanism of action of this sleep improvement solution is slightly more complex than that of natural supplements, given the fact that it relies on what is known as Cognitive Behavioral Therapy designed specifically for insomnia, in order to improve the quality of your sleep. Previous studies have revealed a success rate that is of over 80% for those who suffer from insomnia, and the device relies only on state of the art techniques that are widely used by some of the most reputable sleep clinics all around the world.
In addition to this, the Sleep Rate Sleep Improvement Kit does not involve the use of any pills, drugs or supplements, it is entirely natural and side effect free and it can be easily used in the privacy of your own home. You can now enjoy all the benefits and therapies offered by sleep clinics, right in your bed. The CBTI techniques used by this sleep improvement kit is designed to align all the systems that are responsible for controlling your sleep, and for stabilizing your overall sleep drive at the same time.
On the other hand, the Sleep Improvement Kit by Sleep Rate also aims to simply tune your biological clock, thus resetting your wake and sleep cycle. The device also has a unique feature in it that is designed to track and to analyze the level of the snoring inside a room. It will constantly monitor the room for snoring and other sounds that come either from you or from your partner, and that can indicate a more serious underlying condition that requires urgent medical attention.
At the same time, this Sleep Rate device is also designed to efficiently track your heart rate and to perform an in-depth analysis of your overall sleeping pattern. Only after that the device will come up with a targeted, customized and highly individualized treatment plan designed to improve your sleep.
The device will track any and all environmental noises that can be easily associated with mid-sleep awakenings, as this is a very important part of your overall sleep improvement plan. The device comes with a Smart Alarm that does exactly what it says – it starts to track your sleep exactly around the time when you need to wake up, thus helping you wake up refreshed and rejuvenated, ready to make the best out of your new day at work or college!
9. The LifeSign Sleep Key Handheld Computer
This is an advanced handheld treatment computer that has somewhat the same mechanism of action as the Sleep Improvement Kit by Sleep Rate. Designed and sold on Amazon by LifeSign, the SleepKey Insomnia Treatment Computer also relies on advanced principles of cognitive behavioral therapy in order to identify the underlying cause of insomnia and to address it efficiently, thus allowing you to experience a restful night’s sleep.
This advanced mini computer also uses some science-provided developments designed to work in three stages. During the first week of using the Handheld Sleep Key Insomnia Treatment Computer by Life Sign, the device will thoroughly record, analyze and store your sleep pattern.
During the second stage, which typically lasts between two to our weeks, the Sleep Key Handheld Insomnia Computer will automatically set your bedtime schedule, thus helping you make the best out of the time you have to sleep. The third stage, which is also the last one, helps you maintain the full, deep and restful sleep that you have managed to achieve during the first two stages of treatment, thus helping you keep insomnia at bay in the long run.
This small, compact yet highly efficient handheld device has a series of notable benefits, and the fact that it used advanced strategies available in an exquisite self-help format to address the common issue of insomnia is only one of them. Besides this, the computer is also very lightweight and easy to use, it is very user-friendly and it also comes with a comprehensive interface that allows the customer to easily use it without requiring any professional medical assistance of any kind.
That being said, this mini handheld computer for the treatment of insomnia was designed with the help of some of the world’s leading experts in the field, and it was also created with different grants that were provided by the National Institute of Health, which guarantees its efficacy.
The mechanism of action of this handheld computer is also very user-friendly, as it is designed to emit either a very low volume tone or a vibration, in order to determine whether you are awake or asleep. The Sleep Key computer will thoroughly analyze your sleeping pattern, including the length and quality of your sleep, as well as the time you usually go to bed and the time you wake up.
This is a long-term self-assessment method that will last for several years, and that is designed to provide efficient and long-lasting tools to help you fight insomnia over the months. The great news is that once you manage to efficiently restore your sleeping pattern, it will stay like that for as much as you wish. Also, the device is very easy to tailor and to customize according to your own individual needs and requirements, not to mention that the Sleep Key device will constantly give you in-depth feedback on your progress regarding the treatment of insomnia.
you are awake or asleep based on whether or not you respond to a vibration or a low-volume tone. After assessing your sleep pattern for a week, SleepKey schedules a time for you to go to bed each night. Initially, this time-to-bed will be later than you are accustomed to, but SleepKey will continue to assess your sleep each night and then gradually adjust your time-to-bed until a normal sleep pattern is restored.
SleepKey will also prompt you to get up if you are in bed too long without falling asleep. This program feature will train you to associate lying in bed with going to sleep, not staying awake. Throughout the program, SleepKey will give you feedback on your progress.
Overall, the device is developed and has been proven to be highly effective with the help of the National Institute of Health from the United States of America, it is portable, compact and easy to use and it also features a simple and straightforward three stage sleep restoration plan that is entirely based on your current sleeping patterns. It will help you make the best out of your current sleep and enjoy the benefits of a truly restful and rejuvenating deep night’s sleep in the long haul.
10. The Unisom Sleep Gels
Available in a pack of 60 capsules, the Unisom Sleep Gels are made by Unisom and this is basically an efficient night time sleep aid that is based on Diphenhydramine HCI 50 mg, a powerful compound that is perfect in every single soft gel. This sleeping aid is indicated for adults and children aged 12 or above, and the user must not exceed one softgel of 50 mg at bedtime, if needed.
Given the fact that the product is available in the form of soft gels, it is very easy to swallow and it does not leave any unpleasant chalky taste behind. Safe and natural, the Unisom Sleep Gels sleep aid features a pharmacist-recommended ingredient that is widely known for its sleep inducing properties. The sleep gels will help you fall asleep faster, and they are known for promoting fast, natural and restful night’s sleep.
11. The Nature Made Liquid Softgel Sleep Aid
This is yet another natural sleep aid that is somewhat similar to the one reviewed above – made by Nature Made, this sleep aid comes in a package of 30 gels and it guaranteed to help you achieve a good night’s sleep. The gels feature a unique combination of natural and highly potent ingredients that promote sleep, such as melatonin (which is naturally present in the body) or L-Theanine, both of which are essential for the body to fall asleep and recharge itself.
The Nature Made Sleep gels contain no less than 200 mg of L-Theanine, and it is designed to naturally support the body’s sleep and wake cycle, without disturbing it in any way. The pills will help you wake up refreshed and ready for a new start, as it has been clinically proven to help you relax both your body and your mind.
Useful Tips To Fall Asleep Fast
Most of the people fall asleep within minutes from the moment they put their head on the pillow – however, this does not apply to everybody, as some people need as much as 60 minutes or more before they actually manage to fall asleep. The reasons why insomnia occurs are many: some people cannot stop thinking about their daily worries, others are not too tired enough, others feel that their sleeping environment is either too hot or too cold, and so on.
Mild to medium-severity insomnia can be easily addressed with several natural and cost-effective remedies or some simple tricks that do not require too much effort. However, if the insomnia has become chronic and it has been affecting you for several months or years, then you may need to see a professional who will prescribe you some sleeping pills. That being said, here is how you can fall asleep faster and without the hassles:
1. Turn Your Bedroom Into Your Sleeping Sanctuary
It often happens that people neglect the room they sleep in, and they do not make it comfortable enough. That being said, your dormitory must be free of distractions of any kind, it should be warm enough yet cold enough at the same time, and there should not be any strong lights around. Lights interfere with the body’s natural melatonin production, which is the sleeping hormone. The darker the room is, the faster you will fall asleep and the better you will sleep through the night.
There is no such thing as the “optimal sleeping temperature”, given the fact that the comfort level varies greatly from one individual to another. Some people prefer to fall asleep at around 60 degrees Fahrenheit, while others like their room to be slightly warmer of up to 70 or more degrees.
Another important aspect when it comes to making your room as sleeping-friendly as possible is noise management. Noise is your biggest enemy when you try to fall asleep, and it is far more damaging for your night’s sleep than light or temperature combined. Fortunately, there are several ways in which you can efficiently control the noise that surrounds you.
It is essential to make the difference between the induced noise, such as outside music or any other loud bothersome noise that distracts your attention, and the ambient noise. Most people find it impossible to fall asleep in complete silence, for instance – ambient noise is what calms them down and helps them fall asleep faster. Once again, this is a highly individualized experience that varies greatly from one sleeper to another.
There are several different noise management techniques. For instance, if you have a roommate who falls asleep later than you do and who uses their laptop or listens to music, you can easily block out all the sound with the help of ear plugs. Small, convenient, portable and lightweight, ear plugs are guaranteed to stay in your ear all the way until morning. Besides this, ear plugs are available at virtually every store or pharmacy these days, and they are commonly sold along with sleep masks.
On the other hand, if you are the type of person who prefers the ambient noise, then you can easily counteract any bothersome loud noise with some background music. It can be the sound of wind, running water or the sound of raindrops falling down on the roof – you can either compile a playlist of natural sounds and let them soothe your sleep through the whole night, or you can simply play your favorite music as a background noise.
However, it is recommended to turn on the radio or the computer if you plan to do that, and to avoid using your headphones for two reasons: headphones can pose the risk of strangulation during the night, and they can also make your ears hurt if you use them for an extended period of time.
2. Get Yourself Ready For Sleep
Another useful tip that you can try in order to fall asleep faster and without too much effort is to change your clothing. Some people prefer not to use any clothes when they sleep while others opt for light pajamas – regardless of your choice, it is important to feel as comfortable as possible. Very tight or scratchy clothing can cause you to wake up multiple times during the night, this is why it is highly recommended to opt for loose cotton clothing such as nightshirts.
On the other hand, your sleeping position is just as important, as it is important to try several positions and find the one that best meets your needs. Some people prefer to sleep on their side, others on their stomach while others sleep on their back. In addition to finding the one that best meets your needs, it is also important to opt for a mattress that is specifically designed for your sleeping position, if you want to enjoy the ultimate level of comfort.
3. Consider Some Relaxation Techniques
There are several different relaxation techniques that you can use right before bed, in order to let off all the steam, stress and pressure that has been accumulating inside you over the night. That being said, it is important to either try some yoga or any other form of relaxation technique that will allow you to relax and loosen all your muscles. Aromatherapy is a great way to relax, as the pleasant scent of chamomile or other herbs that are widely known for their sleep inducing benefits will certainly come in handy.
On the other hand, stretching is equally important. Unfortunately, many people underestimate the effect of stretching – not only can it relieve tension and prevent muscle soreness, but it can also help you relax and fall asleep faster. You can either use some musical background and try to synchronize your movements with the music beats, or you can do that without any “external intervention”.
Simply stretch your arms, legs and torso as much as you possibly can, and try to maintain that position for about 5 seconds, then let go and repeat the exercise three times. This will make you feel tired at the end of the relaxation exercise, and it will promote sleepiness.
Last, but not least, meditation can be at least as important as aromatherapy or stretching. Meditation has been used for thousands of years all around the world, for different reasons: some people used to meditate in order to alleviate mild pain and aches, others did it in order to connect with nature or with a higher power, while others simply preferred to meditate in order to relieve all the stress.
Regardless of this, one thing is for sure: meditation does promote a general sense of well-being and a muscle loosening sensation that will help you fall asleep faster than ever before. However, make sure to invest in a good mattress that is specifically designed for meditation (and that typically costs less than $50 these days) and to meditate for about 15 minutes each evening, right before going to bed. This will maximize your state of restfulness, it will equalize your heart rate and it will also help your muscles relax.
Reading is the ultimate natural weapon against insomnia. Reading is one of the activities that are known to induce sleepiness, simply because this will make your eyes feel tired and heavy. However, it is extremely important to be very careful with what you read – opt for something calming rather than some thriller or horror story that will keep your brain alert and will chase sleep away instead of attracting it.
5. Try Playing Mind-Relaxing Games
Everybody loves games, from children to adults. While some board games are exclusively designed for entertainment purposes, other games aim to stimulate your memory as well as your intellectual and cognitive function. The greatest thing about games is that they are pleasant and they can be played either individually or with your friends.
Games can certainly help you fall asleep if you play them right before going to bed at night. Solitaire is one of the most popular ones in the world, and its repetitive character coupled with the fact that it demands your attention and concentration will make you feel tired and sleepy before you even know it.
On the other hand, sudoku or crossword puzzle are equally efficient for inducing sleep, quickly and effortlessly. Besides this, they will also stimulate your brain and they are said to boost intelligence, if played on a regular basis. You will be amazed to see how much 15 minutes of playing sudoku or crossword puzzle can benefit you in the long run!
6. Self-Hypnosis, A Great Way To Induce Sleep
Hypnosis is a widely used and highly controversial technique – some people use it for therapy while others use it for relaxation purposes only. While it is true that in most cases, hypnosis is induced by a skilled and highly trained hypnotherapist who has solid experience in the field, self-hypnosis can be equally efficient if used correctly.
Self-hypnosis techniques can and certainly do come in handy for inducing sleep, if you suffer from mild insomnia and you do not want to resort to prescription sleeping pills or other similar supplements. Natural, cheap, efficient and side effect-free, self-hypnosis can help you explore the deepest and darkest areas of your mind, identifying the culprit behind your insomnia and addressing it before it wreaks havoc on your life and health.
There are many books that thoroughly explain the process of self-hypnosis and the steps one must take in order to enter that deep state of consciousness. For instance, repeating some words or phrases like a mantra over and over again is the easiest and fastest form of self-hypnosis, as it will help you take your mind off of any other distraction and focus on your sleeping rather than on anything else.
It often happens that when people decide on their self-hypnosis mantra, they opt for a motivational quote or a phrase that is particularly empowering to them. In that case, this will have a double effect, as it will help you shift the way you see things and it will help you relax and fall asleep faster.
This type of self-hypnosis that relies on mantras is the easiest and the most commonly used one, although there are tens of other similar techniques that one can use. For instance, you can try the common visualization technique where you picture different thoughts or images until you feel that you have slowly started to drift away and to fall asleep. Some people choose to use sensations or even physical perceptions when they perform self-hypnosis.
7. Avoid Taking Any Naps During The Day
One of the main reasons why people have a hard time falling asleep at night is simply because they have taken one or multiple naps during the daytime, and their body is fully recharged. People need to use all their energy during the day in order to be able to fall asleep at night, and if their energy supplies are not fully depleted, they will be unable to do so.
The length of the nap or the number of the naps that you take during the day are not important – one “power nap” that lasts no more than 20 minutes is enough to mess up your sleeping schedule and to keep you up at night. Also, it is important to remember that one hour of sleep before 12 o’clock in the evening is worth two hours of sleep after 12 o’clock – it is then when your body’s natural ability to recharge itself is the highest.
8. Warm Baths Work Like Magic
There is nothing more powerful than a warm, pleasant, muscle relaxing bath right before the bedtime. Long, warm baths are known for their soothing effects on both the body and the mind, and if you put one or two drops of essential chamomile oil (or any other essential oil that appeals to you and that helps you relax), the effects are guaranteed.
At the same time, there are numerous bath salts that you can use and that are widely known for their sleep inducing properties. It is the comforting temperature of the water coupled with the natural compounds found in the bath salts that will help you unwind and let off all the steam right before bed. You will undoubtedly wake up refreshed, rejuvenated and ready for a new start the next morning!